CRASH AND BURN
WHY FAD DIETS FAIL
As summer draws near, many people are embracing detox diets, intermittent fasting, low-carb programs, or other buzzy regimens to slim down. Before you fall for the latest dieting fad, consider this: About 95% of all these diets fail to produce lasting weight loss! Why are so many popular dieting regimens self-defeating? Here are the primary reasons and better strategies to try. DISRUPTING YOUR METABOLISM Crash diets clash with your body’s basic needs, setting you up for intense cravings and rebound eating. Low-carb and ultra- low-calorie regimens may seem to work quickly because they reduce water weight and deplete the body’s stored glycogen. Depriving your body of essential nutrients, however, can trigger cravings and binge eating and can slow your resting metabolic rate so much that you gain more weight in the future. Intermittent fasting is also hard
to sustain because it clashes with a dieter’s natural hunger patterns and daily routines.
SIDESTEPPING UNDERLYING ISSUES Many people try to diet without addressing the underlying reasons they overeat. Perhaps eating is a coping mechanism for dealing with low self-esteem or past trauma. Without exploring those reasons and finding alternative comforts, a crash diet is unlikely to work in the long run.
SO, WHAT DOES WORK? Consider working with a dietitian or a therapist to examine your relationship with food. Rather than cutting out entire food groups, balance your plate with a mix of vegetables, lean protein, whole grains, and healthy fat. Read food labels and monitor your daily calories, protein, carbs, fats, fiber, and sugar. Finally, focus on small changes you can stick with rather than a drastic diet overhaul. As you work with your body instead of against it, remember: Our bodies crave consistency!
PERPETUATING THE YO-YO CYCLE Restrictive diets also fail to change a
person’s basic relationship with food. Many dieters slash their intake to ease their guilt or to punish themselves for binging. This can result in a repeated diet-and-binge cycle, reinforcing the dieter’s despair. Over time, the muscle loss and metabolic slowdown caused by diet-and-binge cycles make it even harder to slim down.
THE ESSENTIAL NUTRIENT YOU’RE LIKELY MISSING
B12 Benefits You Need to Know
Even the most physically active people need reminders of everything they need to do to be their best selves.
LOW LEVELS, HIGH RISK Despite the availability of B12 in everyday foods, sudden changes in dietary habits and specific stomach ailments can lead to deficiencies. Patients with gastroesophageal reflux disease (GERD) or Crohn’s disease may experience lower levels of B12 due to some of the medications used to treat those conditions. Additionally, low levels are typical among people who change to vegan or vegetarian diets without incorporating supplements to replenish the amount they usually receive through more traditional meals. If B12 levels drop too low, receiving a series of weekly shots is often necessary to return them to normal. PERFECTION PROPORTIONS FOR PEAK HEALTH The right amount of B12 each person needs is based on several factors, including gender, age, pregnancy, and whether or not that individual is breastfeeding. Generally, adults need at least 2.4 micrograms daily to avoid experiencing the signs of deficiency mentioned earlier. Please contact us today for more information or pointers on ensuring your body receives the B12 it needs for healthy everyday living.
In the months ahead, we’re devoting space in this newsletter to spotlight vitamins essential to a strong body and spirit. This month, we focus on one of the most important — and most commonly overlooked — ingredients to good health: vitamin B12. WHY B12 MATTERS Our bodies are only as efficient as the fuel we use to keep going. If you’ve been feeling exhausted lately, feeling pins-and-needles sensations in your legs or hands, or are experiencing forgetfulness or moodiness that’s out of character, you may be running short on B12 — a critical source of bone strength, proper nerve function, and cell development. Although it is not naturally produced in our bodies, we can receive it through standard multivitamins or by consuming shellfish, fish, dairy, eggs, and meat. People who strictly avoid animal- derived foods can obtain them through certain supplements, fortified cereals, and breads.
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